Month: March 2010

SNATCH + ALT TABATA

SNATCH + ALT TABATA

Snatch 80% x 2 x 5
Then
Alternating Tabata
 
KBS 1.5 Pood
DU
20 sec on for KBS, rest 10 sec then 20 sec on for DU, rest 10 sec...... total number of reps for 16 rds = score

 
*** Hi guys and gals, we will be hosting the CrossFit Running Certification on the 17th & 18th April. The cert will be conducted by Dr Romanov himself, founder of the POSE Running technique. To register click here***

PULL UP + PUSH UP + FRONT SQUAT + SPRINT

PULL UP + PUSH UP + FRONT SQUAT + SPRINT

10, 8, 6, 4, 2 Front Squat 135# / 95#
200m + 5 Pull Up + 10 Push Up between each set of Front Squat
 
I would be smiling too if I could Deadlift more than my Bodyweight for 3 reps after only 2 months of CrossFit.
I hear this almost everyday from all the misinformed ladies "lifting weights will make me too bulky and musculine"
You cant be more WRONG than this. If it is that easy to pack on muscles, then bodybuilders wouldnt have to resort to Anabolic Steroids. All these myths were probably excuses created by some fat a** who is too lazy to workout or some pseudo Personal Trainers (who could also happen to be a fat a**) who doesnt know his stuff.
So to set the record straight... NO, lifting heavy shit will not turn you into Incredible Hulk overnight. All it does is make you stronger,  run faster, jump higher and make you harder to kill. Moreover stronger people are generally more useful than weaklings. So dont expect me to save your life when disaster strikes and there is a shortage of food and water. I might just kill you to prevent wastage of the precious resources, I would rather share it with other strong and useful people ie CrossFitters.
Here is an article that also covers some other myths involving lifting weigths.Click Here

 
*** Hi guys and gals, we will be hosting the CrossFit Running Certification on the 17th & 18th April. The cert will be conducted by Dr Romanov himself, founder of the POSE Running technique. To register click here***

DEADLIFT + WALLBALL + BURPEES

DEADLIFT + WALLBALL + BURPEES

DEADLIFT
3 X 3
 
Then
 
3 Rds
21 WallBall 9kg / 5kg 10ft Target
21 Burpees
 
 

 
*** Hi guys and gals, we will be hosting the CrossFit Running Certification on the 17th & 18th April. The cert will be conducted by Dr Romanov himself, founder of the POSE Running technique. To register click here***

HAPPY BIRTHDAY TO OUR CANADIAN BOY

HAPPY BIRTHDAY TO OUR CANADIAN BOY

TEAM WOD
"Tit For Tat"
 
50 TIRE FLIPS
 
Form teams of 2. Members of each team must match each Tire Flip from opposing team till failure. 2nd member takes over while he sprints 50m and complete 15 KBS before sprinting back to match Tire Flips. Team which completes 50 Flips first wins.
Our Canadian Super Boy Mathew turns 21 tomorrow. On behalf of all crew from CFSG, we wish you a Happy Happy Birthday and that your dream of getting 70s big will come true soon.

 
 
*** Hi guys and gals, we will be hosting the CrossFit Running Certification on the 17th & 18th April. The cert will be conducted by Dr Romanov himself, founder of the POSE Running technique. To register click here***

NEW ADDITIONS

NEW ADDITIONS

20, 15, 10, 5 OHS 95# / 65#
5, 10, 15, 20 Pull Up
30 DU between Sets
 
 
A very warm welcome to our new additions Joon and Alex who have just joined us this week.
 
Joon from CrossFit Hankook, South Korea
 
Alex from CrossFit Durham, North Carolina

 
*** Hi guys and gals, we will be hosting the CrossFit Running Certification on the 17th & 18th April. The cert will be conducted by Dr Romanov himself, founder of the POSE Running technique. To register click here***

INCREASING YOUR DEADLIFT

INCREASING YOUR DEADLIFT

REST DAY
So you have been hitting your deadlift regime religiously but gains seems to be slow, its time to add in a super useful and effective supplementary excercise....Its called Box Squats. Yes you heard it right, by adding more Box squats into your strength training, you will start to see great improvements in your Deadlift poundage. But to execute them safely and accurately requiries hard work and knowledge. Here is a great article by the best in field of powerlifting, Louie Simmons from WestSide BarBell where they produce the strongest and most elite powerlifters in the world. Click here

 
*** Hi guys and gals, we will be hosting the CrossFit Running Certification on the 17th & 18th April. The cert will be conducted by Dr Romanov himself, founder of the POSE Running technique. To register click here***

HSPU + KBS + FRONT SQUAT

HSPU + KBS + FRONT SQUAT

5 Rds
5 HSPU
10 KBS 1.5 Pood
20 Front Squat 1.5 Pood
 

 
*** Hi guys and gals, we will be hosting the CrossFit Running Certification on the 17th & 18th April. The cert will be conducted by Dr Romanov himself, founder of the POSE Running technique. To register click here***